MON 01.14.13

CFM is famous!

Check out the CrossFit HQ site today to see CrossFit Midtown featured doing the WOD demo of five sets of five deadlifts. Your friends Lis, Carlos, Lindsay, Walter, Woody & Cam are deadlifting supah-stars!

Day 14 of Eat Clean January!

So now that we’re getting exercise and nutrition down, what are the other factors that lead to a balanced, healthy life? Here’s what the Whole 9 considers when counseling clients on how to improve their lives.
The final results from today’s CFHQ WOD demo

Workout of the Day

A1. Front Squat Four rounds of 8-10 @3010 tempo
A2. Weighted pullup Four rounds of 3-4 @2112 tempo, 2min rest
As many rounds & reps as possible in 10 minutes of:
15 burpees
60 double unders (sub 120 singles)

And coming tomorrow…

A. Every 3 minutes for 5 rounds:1 push press & 3 push jerks
B. Power cleans:
Beginner –
5 power cleans every minute on the minute for 5 minutes

Intermediate –
As many reps as possible in 5 minutes of
15 power cleans at 95#/65#
15 power cleans at 125#/95#
15 power cleans at 155#/125#
15 power cleans at 185#/155#

Advanced –
As many reps as possible in 5 minutes of
15 power cleans at 135#/95#
15 power cleans at 185#/125#
15 power cleans at 235#/155#
15 power cleans at 285#/185#

5 thoughts on “MON 01.14.13”

    1. Coworkers laughing at me, because I am eating a five guys burger (bunless) while watching a "workout video"….CFM's HQ video. Of course I could be having a less fatty burger, but they are clueless about protein=strong in general. Even told me I need the bun to get my grains. Ha!

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